When the Sun Shines Too Bright: Understanding Summer Seasonal Affective Disorder
Do you find you begin to feel down closer to the summer months? When everyone else seems to be coming out of their winter blues, are you starting to feel off? When we hear the term Seasonal Affective Disorder (SAD), we typically think of the “winter blues”—dark days, gray skies, and a persistent heaviness that settles in with the colder months. But what many people don’t realize is that SAD isn’t exclusive to winter. For some, it hits when the sun is at its brightest and the world expects happiness. This lesser-known condition is called summer-pattern SAD, or reverse SAD, and it can be just as disruptive and painful as its winter counterpart.
What Is Summer Seasonal Affective Disorder?
Seasonal Affective Disorder is a form of depression that follows a seasonal pattern, typically occurring at the same time each year. While winter SAD is more common, summer SAD affects a smaller portion of the population and often goes unrecognized due to societal expectations that summer is a time of joy, vacations, and vitality.
Summer SAD usually begins in late spring or early summer and can last until fall. The symptoms are different from winter SAD and may include:
Insomnia or trouble sleeping
Loss of appetite
Weight loss
Anxiety or agitation
Restlessness
Episodes of violent behavior or irritability
In contrast to winter SAD, which often brings lethargy and oversleeping, summer SAD can feel like being constantly overstimulated or emotionally on edge. It’s not simply a case of disliking heat or crowded beaches—it’s a serious mental health condition that deserves attention and care.
Who Is Affected?
Anyone can experience summer SAD, but certain risk factors may increase the likelihood:
History of depression: Individuals with a personal or family history of depression or bipolar disorder are at higher risk.
Geography: People who live in areas with extremely hot, humid summers or very long daylight hours may be more prone.
Sensitivity to light: Changes in exposure to sunlight can disrupt circadian rhythms and melatonin production, potentially triggering depressive episodes.
Young adults and women: Although SAD can affect anyone, young adults and women tend to be diagnosed more frequently.
It’s also important to note that cultural and social expectations about summer—such as needing to be constantly social, active, and happy—can worsen feelings of guilt, shame, or isolation for those who aren't experiencing that joy.
Why Does It Happen?
Researchers believe that summer SAD may be linked to a combination of increased sunlight, higher temperatures, and disrupted sleep cycles. For some, too much daylight can throw off melatonin production, leading to insomnia. Heat and humidity can also exacerbate irritability, fatigue, and general discomfort—especially for those sensitive to environmental changes.
Another potential factor is body image or social pressure. Summer clothing, beach outings, and the often relentless emphasis on fitness or appearance can be emotionally taxing, particularly for individuals struggling with self-esteem or disordered eating.
Coping with Summer SAD: Steps to Feel Better
If you suspect you're dealing with summer-pattern SAD, you're not alone—and there are steps you can take to manage your symptoms and feel more in control.
1. Seek Professional Help
· A therapist or psychiatrist can help with diagnosis and create a treatment plan that may include therapy (like CBT), medication, or both.
2. Control Light Exposure
· Blackout curtains, sleep masks, and avoiding bright screens at night can help reset your sleep patterns.
3. Stick to a Routine
· Keeping a consistent schedule for sleeping and eating can stabilize your internal rhythms.
4. Manage Heat Exposure
· Use fans, air conditioning, or take cold showers. Stay indoors during the hottest times of day when possible.
5. Practice Gentle Movement
· Yoga, stretching, or swimming in cooler parts of the day can help regulate mood and release endorphins.
6. Limit Stimulants
· Reduce intake of caffeine, sugar, and alcohol to help ease anxiety and improve sleep.
7. Talk About It
· Open up to trusted friends or join a support group. You're not alone, and your feelings are valid.
Mental Health Resources
If you or someone you know is struggling with summer SAD or other mental health concerns, these Ontario-based resources can offer support:
ConnexOntario
Website: www.connexontario.ca
Phone: 1-866-531-2600
Free, 24/7 information and referral service for mental health, addiction, and problem gambling services in Ontario. You can call, text, or chat online with a trained specialist.Talk Suicide Canada (formerly Talk Suicide Canada Service)
Website: www.talksuicide.ca
Phone (24/7): 1-833-456-4566
Text (evenings): 45645
National suicide prevention support line with 24/7 access for anyone in distress.BounceBack Ontario (by CMHA)
Website: bouncebackontario.ca
A free skill-building program from the Canadian Mental Health Association (CMHA) that helps adults and youth (15+) manage low mood, mild to moderate depression, anxiety, and stress through phone coaching and workbooks.Ontario 211
Website: 211ontario.ca
Phone: 2-1-1
A free, confidential helpline connecting people to community, social, health, and government services across Ontario—available 24/7.Wellness Together Canada
Website: wellnesstogether.ca
Free online mental health and substance use support, including self-guided programs, virtual counselling, and peer support—available to all Canadians.Kids Help Phone
Website: kidshelpphone.ca
Phone: 1-800-668-6868
Text: Text CONNECT to 686868
Canada’s only 24/7 e-mental health service offering support to youth, teens, and young adults.Psychology Today Therapist Directory
Website: psychologytoday.com
Search for licensed therapists in your area based on specialty, location, insurance, and more.
Summer SAD is real, and it’s okay to not feel okay—even when the sun is shining. By acknowledging your experience and seeking support, you can find ways to manage your symptoms and prioritize your mental health.
Mental health isn’t seasonal—it matters all year round. Whether your struggles show up with the snow or the sunshine, you deserve compassion, care, and resources to help you thrive. Reach out today to schedule a free 15-minute consultation with no obligations to see how we can help you feel your best all year round.